Core stabilization so which are the actual muscles of the core. The major muscles involved in core stability include the pelvic floor muscles transversus abdominus multifidus, internal and external obliques rectus abdominus erector spiny, especially the longest Mr assets and the diaphragm. The minor muscles involved include the latissimus dorsi, gluteus maximus and trapezius. Notably, breathing, including the action of the diaphragm can significantly influence the posture and movement of the core. This is especially apparent in regard to extreme ranges of inhalation and exhalation. Therefore, how a person is breathing may influence their ability to control their core core stability refers to a person's ability to stabilize their core.

Stability in this context should be considered as an ability to control the position and movement of the core. Thus, if a person has greater core stability, they have a greater level of control over the position and movement of this area in their body. The body's course frequently involved in aiding other movements of the body such as the limbs, and is considered that by improving core stability, a person's ability to perform these other movements may be improved. I core stability training may help improve someone's running ability. As you can see, it is important to stabilize your core before engaging in literally any movement. Lack of course stabilization and proper breathing technique can cause the nervous system to become hyperactive, which will limit the mobility of the limbs because the nervous system does not consider these unsupported or on stabilized move to be safe.

So now we're gonna talk about core stabilization. stabilization is very important, because if you have lower cross syndrome, most likely your pelvic tilt in the anterior position, and that's why we learned pelvic tilt in one on one. So now that we've already laid that foundation where we really need to do is sorry, most people think that it is so the muscles are really going to help you do that. Or the most people think that it's the rectus abdominus. But it's really the the elite that will help you anchor in into the proper posture. Now, the way that you know that you and we're going to use this as our guide point, the way that you know that you are in proper postural alignment and stabilize your core is because you can do flow, abdominal breathing, and it feels like a 360 degree breath.

And I didn't understand this until I've learned this sensation. I didn't used to understand this 360 degree breath sensation until I learned this coordination. Because you can really feel the breath go down into your butt basically. So what you're doing here is your ribcage is anchored in and you feel a deep breath and you should be able to feel it not only expand forward and backwards, but also out left and right. And you can even literally feel in your body. Now remember when we learned about depressing your traps, you need to be able to still do that.

Wow. anchoring your court down. So literally lock your ribcage down but at the same time you depress your tracks. And that's gonna literally force your neck and head up right and make it much easier to Chin up and I believe naturally just kind of go into the moon position, but I don't know if that's just for long enough that it's become a habit. So yeah, that's basically what you want. Do I like to think of my back I look at my shoulder blades.

And I think of it as an axe, right. So my right shoulder blade is shooting down to my left hip, and my left shoulder blade is shooting down to my right hand. That's how I think of it. locking down anchoring anchoring down the shoulder blades in that neck position. How do we know that we're in this position? Where is our checkpoint?

Logged on? And this is going to be very important because as you're doing your exercises, you're changing moments. You want to be able to do this so how you're going to know if you're doing it without a mirror. If you're not in a place where you have a mirror and you can really watch yourself is that breath When you're out walking when you're talking to whatever the situation is want to be able to feel, can I do the 360 degree breath and is my core stabilize? Okay, so that's how we do that. Okay, now what we're going to do is work on releasing diaphragm.

And this is a major factor in posture. If you have a tight diaphragm, it can be affecting your posture, it can be affecting, it could be getting gastric issues, it can be affecting your respiration and other things. So it's been a very, it's a very important muscle to focus on. You want to release it because it will help you to be able to engage in low abdominal breathing or belly breathing. So what we're going to do is put our hands right here at the edge of our ribcage. On starting, we're going to start on the left.

So we're going to do the right and then we're going to do the middle Now the thing about this if you don't want to go under, don't push up under it because it's a very fragile area. So what you want to do is just go right on the edge. Okay. Now you're going to take a deep breath in, and as we breathe in, don't let your stomach push your hands up, okay? So you're going to take a deep breath in. And then as you breathe out, you're going to push down.

Now leave your hand down around your belly button and Take another deep breath in while not allowing your stomach to push your hands up. I'm going to show you hands on the edge without Now we're gonna close this off by doing a breathing exercise right over here. It's like a diamond like a rock. You're gonna literally put your thumb over your belly, like on the area over your belly button and your fingers will be pointing down below the navel. So your bellybutton should be in the hole. And you're going to try to breathe at our hands.

Okay, so we're going to do the 360 degrees. It's gonna be hard at first because most people are used to breathing up here. So it's gonna be a little bit of a workout, but the more you can release your diaphragm and improve your core stabilization, you'll be able to do these low belly breaths. So the next tool coordinations we're going to discuss are the vacuum and depth. So, both of these are very important coordinations in core stabilization. Because they really help you engage your abdominal muscles.

So with the vacuum, what we're going to do is take in a deep diaphragmatic breath, release it and then suck your pelvic floor up almost like a vacuum, and it's going to feel like your pelvic floor is frowning. Okay, so Breathe in, breathe out, suck up your pelvic floor. Okay. The second coordination we're going to discuss in the zip up. Now with the zip up, we're going to start at the same way, taking a deep breath. Let it out, and then we're going to pretend that we are zipping up a zipper that runs from our pelvic floor all the way up the center of our core to the bottom of the rib cage, okay, so we're gonna take a deep breath in, release it, and then nip it up.

Now you're gonna find out first that these might be a little uncomfortable or awkward or hard to find. But you'll find with practice, you'll be able to master these two coordination. Now, these coordinations are very instrumental and really strengthening your core because not only does it help you learn to get in touch with how that sensation feels when you engage your abdominal muscles, but you're also going to find that when you're doing your movements, engaging in either the vacuum or the zip up is going to make all of your movements more challenging. Because you're not just flailing your limbs around you're actually engaging your abdominal muscles in the movements and stabilizing your core.